Week of Jan 5th

Monday - Beginner Strength

Back Squat - Establish 5RM

Bench Press - Establish 5RM

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7 min EMOM
5 Squats or Bench @ 75%


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Tuesday - Advanced Strength 

Bench Press - Establish 5RM


3x5 Pause Bench @ 80% of 5RM
*3 sec pause @ chest


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Deficit Sumo Deadlift - Establish 3RM


2 x 30 sec Max Rep Band Resisted Deficit Sumo DL
*Rest as needed between sets


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Thursday - Advanced Strength 

Bulgarian Split Squat 6x5
*each leg, 10 reps total per set


2 Sets Max Jumping BB Lunges (45/35)
*minimum of 20 reps, scale accordingly


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Pause Weighted Dips 5-5-3-3-1-1-1
*3 sec pause @ bottom


2 Sets Max Kipping Dips
*minimum of 15 dips, scale accordingly